Pilates exercises explained
Single Leg Stretch
The Pilates exercise "Single Leg Stretch" trains the entire abdominal, hip and thigh muscles. At the same time, it promotes coordination. It is an optimal strength endurance exercise for the core muscles.
"Single Leg Stretch" is an exercise from "Series of 4" and specifically prepares you for it.
Exercise description
Legs come into Table Top, hands rest on the outside of the lower legs. Roll up the torso and direct the gaze to the knees. With an exhalation actively stretch one leg away from the body, at the same time pull the other leg to the chest. The upper body remains stable. Both hands go to the bent leg: the outer hand touches the ankle, the inner hand touches the knee.
On the inhale, begin to switch arm and leg positions and on the exhale extend the other leg low enough to the mat so that the Imprint position can still be held. Hand movement as before.
We alternate this exercise sequence 8 to 12 times.
Frequently asked questions
What if the pelvis tilts forward?
Stretch the legs a little more towards the ceiling.
Pro Tip From Maria
During the exercise, imagine that you want to push an object away from your body. This increases the leg activity.
Always keep your gaze in the direction of the movement and imagine briefly blowing on your bent leg. This will help you avoid neck tension.
Video with the brief explanation of the Pilates exercise Single Leg Stretch
Most common errors
Weak leg activity as well as lack of leg extension.
Incorrect arm-leg coordination.
Chin comes too close to the chest.
Assistance
What can you do if the exercise is too difficult?
Keep head down and possibly place on a pillow.
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